13 Grains With More Protein Than a Glass of Milk

Thirteen grains exceed the protein content of a glass of milk, which has 3.1 g of protein per 100 g. The highest protein levels are found in Kamut at 6.0 g, followed by Spelt at 5.5 g, and Farro at 5.0 g.

This article presents a ranked list of grains that contain more protein than a glass of milk. The values are measured per 100 grams.

Grains With More Protein Than a Glass of Milk

The following table ranks the grains based on their protein content per 100 grams.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Protein (per 100 g)	% Daily Value	% More Than a glass of milk
1	Kamut	6.0 g	12%	90%
2	Spelt	5.5 g	11%	75%
3	Farro	5.0 g	10%	59%
4	Wheat Berries	5.0 g	10%	59%
5	Freekeh	4.5 g	9%	43%
6	Quinoa	4.4 g	9%	40%
7	Rye Berries	4.0 g	8%	27%
8	Wild Rice	4.0 g	8%	27%
9	Teff	3.9 g	8%	23%
10	Amaranth	3.8 g	8%	21%
11	Couscous	3.8 g	8%	20%
12	Millet	3.5 g	7%	11%
13	Buckwheat	3.4 g	7%	7%

For reference, a glass of milk has 3.1 g of protein per 100 g, about 6% of the Daily Value (50 g).

Track Your Protein Intake

Knowing which grains are richest in protein only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your protein intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Protein values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram protein content is higher than that of a glass of milk (3.1 g), and ranked highest first. Percent Daily Value uses the US reference intake of 50 g. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What grains have the most protein?

The grains with the most protein are Kamut, Spelt, and Farro. Kamut has the highest protein content at 6.0 g, followed by Spelt with 5.5 g, and Farro with 5.0 g, all per 100 grams.

Does a glass of milk have a lot of protein?

A glass of milk contains 3.1 g of protein per 100 g, which is relatively low compared to some grains. This amount represents 6% of the Daily Value of 50 g for protein.

How much protein do you need per day?

The average adult needs about 50 g of protein per day, depending on factors like age, sex, and activity level. This value can vary based on individual dietary needs.

Are these protein values per 100 grams or per serving?

All protein values listed are per 100 grams. This standard measurement allows for a direct comparison of protein content across different grains.

Key Takeaways

• Thirteen grains provide more protein than a glass of milk.
• A glass of milk has 3.1 g of protein per 100 g.
• Kamut, Spelt, and Farro are the top three grains for protein content.
• Protein values are measured per 100 grams for consistency.